Perfect your swing with these tips from Pavel Tsatsouline, Chairman of StrongFirst—a proven fitness system used by professional athletes and branches of the military

Over the years, I’ve seen the Russian kettlebell swing improve the performance of a diverse group of athletes, including endurance legend Lance Armstrong and 1,000-pound deadlifter Andy Bolton. But there is more than one way to swing a kettlebell. Both Armstrong and Bolton do it the StrongFirst way. (Read: The right way.) Learn how you can do it, too.

Pavel Tsatsouline is the chairman of StrongFirst.com. He is a former Soviet Special Forces instructor and a go-to expert for elite U.S. special operations units. Pavel introduced the Russian kettlebell to the West in 1998, starting the kettlebell revolution. His latest book is Kettlebell Simple & Sinister.

1. Train barefoot or in minimalist shoes

The benefit: Feeling the ground and gripping it with your toes allows you to recruit the right muscles—your hamstrings and glutes. Moreover, cushy shoes make it easy to rock forward, which puts your back at risk. Training barefoot on a firm surface is best for both safety and performance.

The benefit: Think of the swing as a fast-moving deadlift. Many of its technique elements match that of the deadlift.

Do it: Keep your back flat, your shins vertical, and your weight loaded mostly in your heels. The swing—like the deadlift—is a hinge, not a squat. Do not attempt swings unless you can perform a quality deadlift.

The benefit: Imagine that your hamstrings are a bow and the kettlebell is an arrow. The farther you stretch your hamstrings, the more tension you create, and the more powerful your swing. Starting your swing with a “hike pass”—like a center snapping the ball between his legs to a quarterback—will optimally load your hamstrings.

Hammering big, powerful muscles in your lower body can help you drop pounds—just like these other 61 Ways to Lose Weight.

Do it: Place a kettlebell on the floor in front of you and stand with your feet slightly wider than shoulder-width apart. Without letting go of the bell, “hike” it back between your legs. Your forearms will make contact with your inner thighs. As you do this, your hamstrings will feel like they’re stretched bow strings. Remember this feeling: You should have it at the bottom of every rep.

4. “Float” the kettlebell

The benefit: The kettlebell should feel weightless as it floats up in front of you. This is good. It means that you used your hips to power your swing, rather than your arms and traps. The more powerful your swing, the longer the kettlebell will feel like it's floating.

Do it: Do not think about lifting the kettlebell. Instead, focus on violently snapping your hips forward to shoot the kettlebell out of your “bow.” The kettlebell will naturally fly to chest level on its own.

5. Plank at the top

The benefit: A bow string snaps into a straight line when you release it—and so should your body. This should happen even before the kettlebell reaches chest level. It will help protect your back, give you a great abdominal workout, and teach you how to generate power for contact sports.

Do it: At the top of the swing, perform a “vertical plank.” Pull up your kneecaps, clench your glutes, and brace your abs as if you’re about to take a punch.

When done right, the swing works your entire core. Check out the 25 Best Abs Exercises for more awesome movements to strengthen your six-pack.

6. Power breathe

The benefit: Focusing on your breaths will help to strengthen your abs, enhance your explosive power, and protect your spine throughout the movement.

Do it: Sharply inhale through your nose as you hike the bell behind you. As you snap your hips forward into the vertical plank position, make a loud sound by pushing air through your teeth. It should sound like this: Tsa-a-a!

7. “Play chicken” with the kettlebell

The benefit: Not allowing space between your arms and torso as you pass the bell between your legs will maximize the explosiveness of your next rep.

Do it: You have just done a powerful rep. You are planking at the top of your swing and the bell is momentarily hanging weightless.

As soon as the kettlebell starts falling, guide it back between your legs—a less aggressive version of a hike pass. But do not move your body until the kettlebell almost hits you. Then sharply hinge by bending at your hips to get out of dodge.

8. Keep the bell’s handle above your knees

The benefit: The handle of the bell should remain higher than your knees. This ensures you do a hip hinge and not a squat. The squat is a fine exercise—but it does not belong in a swing. Bending your knees too much will kill your power.

Do it: Just do it.

If you want an entire workout program that pumps up your power while burning fat, try The Anarchy Workout. One guy lost 18 pounds of fat in just 6 weeks.

9. Maintain straight arms

The benefit: Don’t let your arms bend. Not only does this keep your elbows safe, but it also helps you transmit maximal power from your hips to the kettlebell.

Do it: Lock your elbows and tense your triceps slightly. Your elbows may flex a little at the top of the swing, but they must stay straight throughout the rest of the movement.

10. “Pack” your shoulders

The benefit: Your shoulders should stay down as if they’re locked into your torso. At no point should they disconnect from your body, moving up or rounding forward. Keeping your shoulders in this position is safer and allows greater power transmission from your hips to the kettlebell. Safety and performance go hand-in-hand.

Do it: Imagine that your arms are attached to your body through your lats. This will make it easier to keep your shoulders down and back.

Use the swing in your regular routine

Don’t rush and be careless for the sake of breaking a sweat. Practice the swing until you own the movement. Only then should you add intensity.

Want a simple, but effective workout? Do sets of 10 reps on the minute for as long as you can maintain maximum power. On the surface it seems like the rest is very generous, but remember that we are after power, not “burn.”

Do your swings three times a week, varying the volume. On Friday, do as many perfect sets as you can safely. On the following Monday, do 75 percent of Friday’s number and on Wednesday 50 percent. For example: If on Friday you managed 20 sets, do 15 sets on Monday and 10 on Wednesday.

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